Wednesday 12.25.19

Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front […]

Wednesday 12.25.19

Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]

Monday 10.21.19

Warm-Up A)200m Row 10 Ball Slams 10 Dumbbell Push Press 10 Ring Rows 200m Row B) 10 Goblet Squats 5 Kettlebell Windmills (each arm) 10 Burpees 5 Goblet Squats 5 Kettlebell Windmills (each arm) 5 Burpees Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 […]

Monday 10.21.19

Warm-Up A)200m Row 10 Ball Slams 10 Dumbbell Push Press 10 Ring Rows 200m Row B) 10 Goblet Squats 5 Kettlebell Windmills (each arm) 10 Burpees 5 Goblet Squats 5 Kettlebell Windmills (each arm) 5 Burpees Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 […]

Thursday 10.03.19

Warm-Up A) 500m Row B) 2 rounds: 6 Front Squats, with an empty bar 3 Strict Press 3 Strict Pull-Ups Strength Clean EMOMx3 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 3 Hang Clean, below The Knees @ RPE 7 – 3 Minute Rest EMOMx3 3 Squat Clean @ […]

Thursday 10.03.19

Warm-Up A) 500m Row B) 2 rounds: 6 Front Squats, with an empty bar 3 Strict Press 3 Strict Pull-Ups Strength Clean EMOMx3 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 3 Hang Clean, below The Knees @ RPE 7 – 3 Minute Rest EMOMx3 3 Squat Clean @ […]

Tuesday 06.25.19

Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 200m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 100M Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups B) With an Empty Bar: 4 Hang Power Cleans, above the knee 4 Hang Cleans, above the knee […]

Tuesday 06.25.19

Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 200m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 100M Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups B) With an Empty Bar: 4 Hang Power Cleans, above the knee 4 Hang Cleans, above the knee […]

Saturday 06.22.19

Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups 20 Air Squats B) 2 Rounds: 4 Sumo Deadlift High Pull 4 Front Squat, with an empty barbell 4 Push Press, with an empty barbell 200m Run Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength […]